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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  run9 6:55:42 36.48(11:24) 58.72(7:05) 158
  Orienteering1 4:01:15 14.22(16:58) 22.89(10:33) 7331c
  bike2 1:29:23 19.66(4:33) 31.63(2:50) 42
  core/stretch6 1:00:20
  warm up/cool down7 52:53 2.38(22:13) 3.83(13:48) 2
  walk1 18:00 1.8(10:00) 2.9(6:13)
  Total15 14:37:33 74.54 119.96 27431c

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Wednesday Aug 30, 2017 #

6 PM

run 50:15 [3] 4.39 mi (11:27 / mi) +21m 11:17 / mi
shoes: NB 860v7

Y MF run; zone training in Z2 for 50 min with 5 x 1min pace + 10 s/mile/1min easy at 35 min. Although it felt like I increased my pace in these intervals, my track doesn't really show that I did. Managed to run all 50 min with only 2 crossings of 75th St and 2 30 sec walk breaks.

warm up/cool down 9:23 [3] 0.38 mi (24:28 / mi)

7 PM

core/stretch 20 [1]

Mountain climbers and burpees before the run then tippy toe and heel walk and lunges after followed by stretching. Tippy toe walk stretch seems to help my right big toe which had been getting more and more painful after runs.

Monday Aug 28, 2017 #

6 PM

bike 17:40 [3] 2.92 mi (6:03 / mi) +12m 5:58 / mi
shoes: Pearl Izumu

Y MF commute to bricks

bike 11:18 [3] 2.93 mi (3:51 / mi) +3m 3:51 / mi

run 3:51 [3] 0.41 mi (9:23 / mi) +1m 9:18 / mi
shoes: NB 860v7

bike 12:12 [3] 2.92 mi (4:11 / mi) +3m 4:10 / mi

run 4:02 [3] 0.42 mi (9:36 / mi) +1m 9:31 / mi
shoes: NB 860v7

bike 16:21 [3] 2.86 mi (5:44 / mi)

Sunday Aug 27, 2017 #

2 PM

Orienteering race 4:01:15 [3] ** 14.22 mi (16:58 / mi) +73m 16:42 / mi
31c shoes: X-Talon 212

Paddle-O on Team pICO Bunnies (me, Aragorn and mintore). Second to Team Flying Squirrel (Stephanie and Ben) with the same number of controls + about 7 min. Both teams left 3, but different controls. Beautiful day to paddle.

Wednesday Aug 23, 2017 #

6 PM

run 29:25 [3] 2.81 mi (10:28 / mi) +17m 10:16 / mi
shoes: NB 860v7

Missed MF group so did a quick run on my own.

warm up/cool down 3:59 [3] 0.19 mi (21:05 / mi)

Sunday Aug 20, 2017 #

8 AM

run 37:14 [3] 3.32 mi (11:13 / mi) +19m 11:01 / mi
shoes: NB 860v7

Run on my own on NC loop. Felt more out of breath than I should have been.

warm up/cool down 13:06 [3] 0.57 mi (23:04 / mi) +2m 22:52 / mi

core/stretch 8:00 [3]

walk 18:00 [2] 1.8 mi (10:00 / mi)

Walk to and from XC meet.

Wednesday Aug 16, 2017 #

6 PM

run 52:30 [2] 4.43 mi (11:51 / mi) +21m 11:41 / mi
shoes: NB 860v7

Y MF run The group is trying to train in HR zones for the fall marathons. Today was supposed to be 60 min in zone 2 for full marathoners but I don't use a monitor so just tried to do an easy perceived exertion for a bit shorter time. Only one 1 min walk with Penny near the end. Felt good for the whole run.

warm up/cool down 7:09 [2] 0.37 mi (19:20 / mi)

7 PM

core/stretch 10:00 [3]

Monday Aug 14, 2017 #

6 PM

run 47:00 [3] 4.1 mi (11:28 / mi)
shoes: NB 860v7

Didn't make it up to the Y to ride with the MF group to Crown Hill so ran with R on the Monon. 9/1 intervals for the first 30 min and then a bit more rest. Warm and humid.

warm up/cool down 5:30 [2] 0.25 mi (22:01 / mi)
shoes: NB 860v7

7 PM

core/stretch 15:00 [1]

Wednesday Aug 9, 2017 #

6 PM

run 1:05:51 [3] 5.59 mi (11:47 / mi) +21m 11:39 / mi
shoes: NB 860v7

Y MF run S on Monon. Workout was written to start very easy (marathon pace) and increase pace about 10 sec/mile every 10 min without any walk breaks. Track shows that I didn't really increase pace - just stayed at what is probably HMP for the first half. I started too fast but got about 34 min without a walk break and then kind of hobbled back - should have been back by 60 min. Warm evening and feeling a bit nauseous.

warm up/cool down 3:53 [3] 0.19 mi (20:21 / mi)

core/stretch 12:00 [1]

Monday Aug 7, 2017 #

6 PM

bike 8:43 [3] 2.4 mi (3:38 / mi) +4m 3:37 / mi
shoes: Pearl Izumu

Y MF time trials at Crown Hill. I met the group at CH as I haven't replaced my tire yet and didn't want to get stuck halfway through the commute. white to yellow. Still using only the right clipless shoe - I need to suck it up and use both.

bike 9:52 [3] 2.52 mi (3:55 / mi) +5m 3:54 / mi
shoes: Pearl Izumu

other direction - yellow to white but missed a sharp right to the uphill so added a bit of distance

bike 6:37 [3] 1.84 mi (3:36 / mi) +4m 3:34 / mi
shoes: Pearl Izumu

white to yellow but without the N loop

bike 6:40 [3] 1.27 mi (5:15 / mi) +11m 5:07 / mi
shoes: Pearl Izumu

easy ride waiting for R to finish his run

Saturday Aug 5, 2017 #

8 AM

run 1:00:48 [3] 5.51 mi (11:02 / mi) +40m 10:48 / mi
shoes: NB 860v7

Y MF Sat. am long run mostly on my own for the first half in the space between the speedy and the slower runners and then on my own on the return as most did 90 min.

warm up/cool down 9:53 [2] 0.43 mi (22:59 / mi)

10 AM

core/stretch 15:00 [1]

Wednesday Aug 2, 2017 #

6 PM

run 8:05 [3] 0.75 mi (10:47 / mi) +3m 10:38 / mi
shoes: NB 860v7

Y MF training: easy jog to start of workout at 91st St.

run 43:03 [3] 3.88 mi (11:06 / mi) +14m 10:58 / mi
shoes: NB 860v7

2 x 9 min HMP/1 min walk north; 9 min HMP pace with turn S at 2 min/30 sec walk; 8 min building to 10K pace; 30 sec walk; 5 min building to 5K pace. These were supposed to be perceived pace as it was hot and humid but was supposed to be a negative split. I was just 3 sec over even so close.

run 13:38 [3] 0.87 mi (15:35 / mi)

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